13 Sep CrossFit WOD, September 14, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Squat Clean (6 x 3)
3 Position Squat Clean (High Hang, Above the Knee, Floor) 6×3
(@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Push Jerk (3 x 3)
3 Push Jerk x 3 sets (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
Prep
2 sets:
50m Run
1 Rope Climb (1 pull)
5 Dumbbell Shoulder to Overhead (build in weight)
50m Run
1 Rope Climb (1 pull)
5 Dumbbell Shoulder to Overhead (build in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute Amrap
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *